20 Protein-Packed Black Bean Recipes (2024)

FAQs

Are black beans high in protein? ›

Black beans are an excellent source of protein.

With a whopping 15 grams per one cup cooked, you won't even miss the meat when enjoying a meal rich in these nutrient-dense beans. 2 That said, black beans are not a complete protein, meaning they don't contain all nine essential amino acids.

Black beans can be high in carbohydrates, so they may not be ideal for people following a low-carb diet. They also contain some difficult-to-digest compounds that can cause gas and intestinal discomfort if you eat too many.

Canned black beans are a versatile, ready-to-use ingredient that you can use to boost the nutrient content of many dishes. They're a rich source of plant-based protein and fiber. This makes them a weight-loss-friendly food that may also help you manage blood sugar levels and lower your risk of heart disease.

Yes! "Eating beans, including canned beans, every day is one of the best things you can do to help increase nutrients [that you may fall short on] and substantially improve the quality of your diet," says Papanikolaou.

The combination of beans and rice creates a complete protein. Beans alone and rice alone both lack certain essential amino acids. If eaten together, however, each contributes what the other is missing to form a complete protein.

Additionally, various bean varieties can help you gain lean muscle mass. Pinto, black, and kidney beans may be included in this; each cup of cooked beans contains about 15 grammes of protein. Beans are also an excellent source of fibre, B vitamins, iron, magnesium, and phosphorus.

Is 2 eggs a day enough protein? Two eggs give you 12 grams of hunger-satisfying protein. Although 2 eggs does not complete your daily protein needs, it's a great start. Eating two eggs in the morning ensures you are on the right track to hit your protein consumption goal by the end of the day.

Black beans contain antinutrients that impair digestion and inhibit mineral absorption, but cooking methods can improve this. Since black beans are not a complete protein source, aim to eat a variety of plant-based foods to get all essential amino acids.

The U.S. Dietary Guidelines recommends eating about 3 cups of legumes—like pinto, kidney, or black beans—per week. If you eat about ½ cup of beans every day, you'll meet the weekly Dietary Guidelines for beans.

Black beans can enhance your health by helping with your gut health and blood sugar control, and reducing cancer, cardiovascular and neurodegenerative disease risk. Don't miss out on the nutrition and lifelong health benefits black beans can provide.

Do black beans burn belly fat? ›

Black beans are also rich in soluble fiber.

An added benefit of soluble fiber is it may help reduce belly (visceral) fat, one of the most dangerous types of fat.

Selenium is a mineral that is not present in most fruits and vegetables but can be found in black beans. It plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body. Additionally, selenium may prevent inflammation and decreases tumor growth rates.

For this reason, the U.S. Dietary Guidelines for Americans recommends eating 3 cups of legumes or beans per week. Eating 1/2 cup of beans every day will help you meet your weekly goal.

Black beans

One cup (172 grams) of cooked black beans contains ( 23 ): Calories:227. Protein: 15.2 grams. Fat: 0.929 grams.

One cup (172 grams) of boiled, unsalted black beans contains ( 3 ): Calories: 227. Protein: 15 grams.

Nutrition Info

One half-cup of black beans (boiled without salt) contains about 114 calories, 7.62 grams of protein, 0.46 grams of fat, 20.39 grams of carbohydrates, 7.5 grams of fiber, and 0.28 grams of sugar.

If you eat a cup of beans, that averages at around 15 grams of protein, or 30 percent of the recommended daily amount. Soybeans are at the top of the protein leaderboard for legumes, getting you to 63 percent of your daily value of protein (31.3 grams) if you eat a cup.